Elena Pappas
Editorial byline
Elena Pappas is an editorial byline for No Bad Reps, with a focus on Hypertrophy Hub, Strength & Conditioning, Training Programs. Biographical credentials and external profiles are published only after verification.
Learn more about our editorial process and use of automation in our AI & Automation disclosure.
Coverage Areas
Latest Articles
Scapulohumeral Rhythm: The Shoulder Mechanics That Make or Break Your Overhead Press
Scapulohumeral rhythm is the coordinated movement of the shoulder blade and upper arm during overhead presses, essential for maximizing range of motion and preventing injury. Understanding the 2:1 ratio and key muscle functions helps identify and correct faulty mechanics for a stronger, safer press.
Oct 24, 2026 · 5 min read
Swing, Clean, or Snatch? Choosing the Right Kettlebell Ballistic for Your Power Goals
Understand the distinct athletic qualities developed by the kettlebell swing, clean, and snatch. Learn how to choose the right ballistic movement based on your specific power and training goals.
Oct 23, 2026 · 5 min read
Beyond mTOR: How AMPK and Myostatin Shape Muscle Growth
Muscle growth is governed by a three-way balance between mTOR, which drives protein synthesis; AMPK, an energy sensor that suppresses anabolism; and myostatin, a genetic brake on muscle growth. Understanding their interplay with training and nutrition is key to optimizing hypertrophy.
Oct 23, 2026 · 6 min read
Train to Failure or Leave Reps in Reserve? Match Your RIR to Your Goal
Training to failure isn't always optimal; the best approach depends on your goal. For muscle growth, training close to failure (1-3 RIR) offers a modest benefit, while for strength, leaving 3-5 reps in reserve is equally effective and better for recovery.
Oct 23, 2026 · 5 min read
Mind-Muscle Connection vs. Movement Focus: Which Attentional Strategy Fits Your Lift
Choosing between mind-muscle connection (internal focus) and movement focus (external focus) depends on your training goals. Internal focus enhances muscle activation for hypertrophy, while external focus improves economy and performance for strength and power.
Oct 22, 2026 · 4 min read
Which Squat Variation Fixes Your Weak Point? A Biomechanical Guide for Experienced Lifters
Diagnose your specific squat weak points, like upper back rounding or core instability, by analyzing failure patterns. Then, choose the right barbell variation—Front, Zercher, or Back Squat—to biomechanically target and strengthen that limiter.
Oct 20, 2026 · 5 min read
Eccentric Training for Injury Prevention: How to Use AEL, Nordic Curls, and Tempo Work to Build Resilient Tissue
Eccentric training, emphasizing the muscle-lengthening phase under load, is a highly effective strategy for injury prevention and building resilient tissues. This article details practical methods like Accentuated Eccentric Loading (AEL), Nordic Hamstring Curls, and standard tempo eccentrics, explaining their scientific basis and application.
Oct 20, 2026 · 4 min read
Resistance Training Really Does Change Your Muscle Fiber Types — Just Not the Way You Might Hope
Resistance training primarily shifts fast-twitch muscle fibers from the highly fatigable Type IIx to the more fatigue-resistant Type IIa. While this enhances work capacity, large-scale conversion of slow-twitch Type I fibers to fast-twitch types is not reliably achieved through training.
Oct 18, 2026 · 5 min read
Diagnose Your Sticking Points: A Weak-Point Framework for Squat, Bench, and Deadlift Accessories
Advanced lifters can diagnose sticking points in the squat, bench press, and deadlift by observing where the bar slows during maximal attempts. This guide maps common sticking points to specific muscular weaknesses and recommends targeted accessory exercises to address them.
Oct 17, 2026 · 5 min read
Adding Calisthenics to an Advanced Lifting Program: A Decision Framework for Body Control Without Losing Strength
Advanced lifters can integrate calisthenics to enhance body control, balance, and coordination without sacrificing strength gains. This article provides a decision framework for selecting calisthenics focuses and programming methods, ensuring complementary training.
Oct 16, 2026 · 4 min read
Muscle Growth Is a Simple Equation: Why MPS Must Beat MPB
Muscle growth is a simple equation: muscle protein synthesis (MPS) must consistently outpace muscle protein breakdown (MPB) to achieve a positive net protein balance. Advanced lifters optimize this by synergistically combining resistance exercise, which primes muscles, with strategic protein intake, which fuels synthesis.
Oct 14, 2026 · 5 min read
How to Use the Force-Velocity Curve to Target Your Strength Goals
The force-velocity curve illustrates the inverse relationship between muscular force production and movement speed. By understanding this principle, lifters can strategically select exercises, loads, and speeds to target specific strength, power, or speed goals for optimized training outcomes.
Oct 8, 2026 · 5 min read
A Strength Trainer's Guide to Intra-Workout Carbs
Intra-workout carbohydrates are beneficial for dedicated strength athletes during prolonged, high-volume training sessions exceeding 60-90 minutes. For shorter workouts, pre-workout nutrition is typically sufficient.
Oct 7, 2026 · 5 min read
Fix Your Deadlift Grip: A Comparison of 3 Essential Exercises
Improve your deadlift by diagnosing whether grip failure is due to passive support strength or active crushing strength. Selecting targeted exercises like dead hangs, farmer's walks, or wrist curls can systematically eliminate this weak link.
Oct 7, 2026 · 5 min read
Ready for Game Day? How GamePlanLab Helps Coaches Prepare
In youth baseball, the role of a coach extends far beyond the dugout. From managing rosters to ensuring fair playing time, the administrative burden can be immense. Modern coaching is increasingly influenced by new techn…
Sponsored by GamePlanLab · Oct 7, 2026 · 5 min read
The Molecular Switches for Muscle Growth: A Deep Dive into the mTOR and IGF-1 Pathways
Discover how the IGF-1/Akt and mTOR signaling pathways act as molecular switches for muscle growth, translating exercise and nutrition into hypertrophy. Understanding these cellular mechanisms informs advanced training and nutrition strategies for optimal anabolic gains.
Oct 7, 2026 · 4 min read
The Bench Press Trade-Off: A Biomechanical Guide to Strength and Shoulder Safety
Unlock a stronger, safer bench press by understanding the biomechanical trade-offs of grip width and technique. This guide offers a framework to optimize your lift for both strength gains and long-term shoulder health.
Oct 6, 2026 · 4 min read
A Strategic Guide to Accessory Lifts for Advanced Lifters
Advanced lifters can break through plateaus by strategically programming accessory exercises. This guide categorizes accessory work into weak-point targeting, hypertrophy-focused, and stability/balance lifts, offering a framework for intelligent selection to enhance primary lift performance and overall resilience.
Oct 4, 2026 · 5 min read
Collagen for Connective Tissues: A Different Goal Than Muscle Growth
Collagen supplementation is designed to support the health and resilience of connective tissues like tendons and ligaments, offering specific amino acids for repair, rather than promoting muscle growth.
Oct 4, 2026 · 4 min read
How to Activate mTOR for Maximum Muscle Growth
Maximizing muscle growth hinges on strategically activating the mTOR pathway, a master regulator of cell growth and protein synthesis. Effective mTOR stimulation requires a precise combination of mechanical stress from resistance training and targeted nutritional support, primarily from amino acids like leucine.
Oct 3, 2026 · 5 min read